3 Great Ways To Beat Sleep Deprivation

Jan 26, 2020 | Caregiver Inspiration, caregivers journey, Emotional Support, Practical Advice | 6 comments

Caregiver Warriors come in all sizes and shapes. Although we share the same courage, love and commitment that defines someone who cares for others, we are all completely different and handle things differently.

I know caregivers who–God Bless ’em–hit the bed and are able to sleep the night away throwing zzzzz’s out to the air like there’s no tomorrow.

Then there are those of us who are born to toss and turn all night barely squeaking out an hour or two of rest before we rise with hair sticking out like beetle juice (which we affectionate called my Mom but that’s another blog), stumbling into our day looking like something the cat spit out.

I have always been an insomniac so I brought my sleepless nights with me when I began to care for my Mom and Dad. I thought I was a professional insomniac when I started my Caregiving Warrior role but I soon learned my sleepless nights would bring me up to a whole new level of expertise!

Man, I was tortured…I called my bed the Hell Chamber! I can’t even begin to tell you the thoughts and fears that would run through my mind in the darkness of night. I eventually found all sorts of tools I used to make my “condition” more manageable but that too is another blog.

What I want to share with you here is how I made my day easier and less painful after yet another sleepless night.

As I stumbled through my day, I found if I did certain things I felt a little better and was able to actually get things done without too much damage to myself or the world! Try these strategies and see if they help your sleep deprivation.

1. Try and relax
The worry and fear that I was feeling all night about not getting enough sleep dissolves a little with the sunlight, but if I let myself get carried away I can really panic that I won’t be able to function during the day and will make massive mistakes. This is just not true. Carrying on about how horrible I feel and how badly the day is going to be is a complete waste of time. I’ve had sleepless nights all of my life, and I have managed for decades (ouch) to go about my life successfully when I’m sleep deprived. We must remind ourselves that all will be well and we will get through the day with flying colors. Positivity makes a big difference. Remind yourself that this is something you have handled before, it will be ok and try to relax about it.

2. Eat like a champion
It’s all about food for me. When I haven’t slept I cannot begin to tell you how visions of sugar plums and carbs float in my head. I crave sugar and chocolate. WRONG! Do not pick up the carbs and sugar. Have a protein-based solid breakfast (eggs, yogurt, etc.,) eat protein, veggies, and fruit during the day and stay hydrated by drinking plenty of water. Coffee is ok first thing and maybe another cup of joe at lunch, but stay away from caffeine of all sorts in the afternoon. Otherwise, you are on a buzz that will torture you later and ruin the next night’s sleep. What you fuel your body with makes a big difference in how fast you can feel better.

3. Take it easy and move slow.
When I’m exhausted I tend to get a bit frantic and try to do everything at once. This can be disastrous. When I calm down, take a deep breath and then a few more, I can slow down and lower my shoulder blades away from my ears. Forcing myself to slow down and take it easy helps me pay attention and concentrate. I try to do one task at a time, tell myself I’m doing great and what I don’t get done today I will get done tomorrow.

Sleep deprivation is never fun, but it doesn’t have to result in having the worst day ever. I always get through it and actually end up being pretty proud of myself and what I accomplish. I don’t wish a sleepless or bad night on anyone, but we all have them (especially Caregiver Warriors) and hopefully, these handy tips will make you more comfortable the day after.

What strategies do you use to beat your sleepless night hangover? Let me know in the comments below.
Here’s to sweet dreams tonight and one less sleep-deprived day we have to get through.

6 Comments

  1. Karen Scott

    The sugar cravings are so true!! If I am sleep deprived I try to go for a walk outside and get to bed early. A hot shower or bath works wonders. Also I give myself a small pep talk. Whatever is tortuous today will seem less of an issue in a few days. This too will pass.

    Reply
    • Susanne

      I love the idea of a walk and hot bath and of course the pep talk that this too shall pass. Wise and wonderful words!

      Reply
  2. Roberta A. New York, NY

    Signing up to assist the NYC Board of Elections requires a commitment of work from 5 am to 10:30 pm on Election Day. I typically set my alarm for 3 am. I find that if I am well rested before this event, it is more tolerable with nutritious meals and snacks throughout the day and of course plenty of water. I have no advice for people who are unable to rest for two or more days straight. I barely functioned like that for the first couple of jobs I had as a young lawyer and quickly realized it wasn’t for me because I was miserable and unpleasant. Sleep deprivation is a form of torture, so we must realize as care givers that we are not invincible. We need our rest to be in the best health to care for another. Eating, drinking, naps, breaks and good hygiene are essential. Hope this helps another care giver get through his/her important commitment.

    Reply
    • Susanne

      Great tips for the torture of sleep deprivation! Many thanks. Here’s to all of us as we try and take care of ourselves as well as those we care for!

      Reply
  3. Barb Ward

    I usually have no problem falling into bed at night and falling asleep. It’s staying asleep that is a huge problem for me. I sleep in the same room ( out of necessity) as my person ( special needs son)who I care for. I will wake up at any noise he makes and then getting back to sleep is a chore. I find the best solution for that is to get up, make a trip to the bathroom., drink some water and then crawl back into bed. Naps are my salvation through a day after a restless night and, yes, good nutrition certainly helps

    Reply
    • Susanne

      Naps are a weapon for sure! I know that wake up in the middle of the night. It’s sounds like you have a selfless routine that works! I’m thinking of you! Much love.

      Reply

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